Ab Workouts for Women

Bare Essential Summer Ab Circuit

Looking for a new ab workout you can do anywhere? Try this simple circuit that requires minimal time and equipment.

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If you’re ready for a quick, heart-pumping circuit to get your abs tight for summer, we’ve got you covered with a minimal-equipment, do-anywhere 15-minute sizzler.

Circuit training is a great way to burn fat and get your blood circulating in a short period, so why not combine a fun summer ab workout with some killer bursts of cardio? Try the following circuit at home, at the beach or in the gym.

Perform each exercise for the listed amount of reps and move on to next exercise without a break. Perform all exercises in a row, and rest two minutes or until your heart rate has settled. Repeat the circuit three to four times.


Bicycle Crunch

  • Lie flat on the floor with your lower back pressed on the ground. Place your hands behind your head and lift your shoulders into a crunch position.
  • Bring your knees up to where they are perpendicular to the floor with your lower legs parallel to the floor.
  • Slowly go through a cycle pedal motion, kicking forward with your right leg and bringing in the knee of your left leg.
  • Bring your right elbow to your left knee by crunching to the side.
  • Return to your original position and crunch to the opposite side as you complete the same sequence using your other leg.

Aim for 15 reps each side or 30 total.


Burpee With Plank/Push-Up

  • Begin standing with your legs shoulder-width apart.
  • Place your hands on the floor and kick your legs back.
  • Execute a strict push-up and activate your core, keeping a flat back.
  • Jump your feet under your hips and stand.
  • Finish by jumping in the air and bringing your hands over your head.

Aim for 15 reps.


Weighted Floor Twist

  • Lie on the floor with your legs extended and upper body upright.
  • Grab a plate or dumbbell with both hands in front of your abs with your arms slightly bent.
  • Lift your legs off the ground slightly and keep your knees bent slightly.
  • Move your upper body back to help you keep balance.
  • Move the weight to one side, contract and breathe out.
  • Come back to your starting position and then repeat on the other side.

Aim for 15 reps each side or 30 total.


Mountain Climber

  • Begin in a push-up position with your weight supported by your hands and toes.
  • Flexing your knee and hip, bring one leg up until your knee is under your hip.
  • Explosively reverse the positions of your legs, extending your bent leg until straight, supported by your toes, while bringing your other foot up with your hip and knee flexed.

Aim for 25 reps each side or 50 total.


Weighted Crunch

  • Lie flat on your back with your feet on the ground, and grab a dumbbell/plate with both hands using a neutral grip.
  • With your arms extended, hold the weight above your chest.
  • Begin to slowly roll your shoulders off the floor. They should come about 4 to 6 inches off the floor while your lower back remains on the floor.
  • At the top of the movement, flex your abs and hold for a brief pause.

Aim for 30 reps.